nutritional advices
I decided to post this (just cut pasted my post) in it's own thread after helping another member answer some questions he had.. most of this info is easily found all over the inet and from talking to professionals
it amazes me just how people come up with advices lol.. yes advices.. (arnold reference)
do a quick google search and educate yourself
watch this video --> http://youtu.be/IXYl-ouceY0
also I'd get your bloods and make comparisons to your previous bloods, if your gear is underdosed it can effect your cycle and what your expecting as well.
The BMR or Basal Metabolic Rate is the calorie requirement for your body to function when you are in complete rest. The formula for BMR is:
English Formula (Inches and Pounds):
Women BMR = 655 + ( 4.35 x weight ) + ( 4.7 x height ) - ( 4.7 x age in years )
Men BMR = 66 + ( 6.23 x weight ) + ( 12.7 x height ) - ( 6.8 x age in year )
Metric Formula (Cm and Kg):
Women BMR = 655 + ( 9.6 x weight ) + ( 1.8 x height ) - ( 4.7 x age in years )
Men BMR = 66 + ( 13.7 x weight ) + ( 5 x height ) - ( 6.8 x age in years )
Daily Calorie Needs Calculator
Determine your total daily calorie needs by multiplying your BMR by the listed activity level below. The daily calorie need is calculated with the help of Harris-Benedict principle which states how the Basal Metabolic Rate (BMR) is calculated. Be on the conservative end when making this calculation, if you have an office job and workout 6X a week you would still fall in the moderate active level. What's nice about eroids is you have people from all kinds of backgrounds and experiences.. this is part of what I do as a profession for the byandby
Your Activity Level: Daily Calorie Need
Sedentary (little or no exercise) BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week) BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week) BMR x 1.375
Very active (hard exercise/sports 6-7 days a week) BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training) BMR x 1.9
meanwhile you can watch this video lol.. love random shit.. I'd recommend you stay away from as much processed foods as possbile.. whole foods, esspecially plant based foods are going to help you - fresher is better so farmer's markets are great and you can save a ton of $$, you make freinds with the right people and talk about a hook up with some thing you NEED (food) - getting a greater amount of carbs from whole food, plants in your diet along with plenty of water can do wonders to your body. shows in all my clients and I'm walking proof. those kinds of carbs and increases of those will fill your muscles out and clean your butthole out. you don't need as much protein as you've been lead to believe but you do need enough to support muscle growth and you need to focus on the foods and variety of foods that provide enough essential aminos that your body needs in greater amounts as greater stresses such as working out place upon the body.. stay away from excessive oils, fried foods, basicly common sense - bad fats.. good fats come from again, whole foods - plants! - you still get some from other sources but seriously limit or avoid all together dairy and fatty cuts of meat.
much love
~Mars
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AnonLow fat cottage cheese is diary, but stay away from it? .... What about the much needed probiotics found in yogurt?...... But avoid all together diary?...."that's living proof you don't know what your talking about".
sure you can eat those things.. you can also avoid them all together. don't be ignorant, you can get probiotics from more then yogurt. human's are inherently intolerant to dairy or any milk from another animal, it's a mutation that some can handle it.. those who are lactose intolerant lack that mutation. Point is your better off without it or limiting it. and low fat cottage cheese? let me guess for protein and fats?.. again it's a case of the blind leading the blind.. don't come on here with your misguided ass insulting me. you think that you can't get enough protein from other sources? your body doesn't use protein directly, it breaks down protein and pools amino's and any excess is excreted, the key is variety and getting enough of the essential and conditionally essential amino's throughout the day to support muscle growth.. you have a limited understanding or you wouldn't be saying such things, and I'm not holding that against you, you can't blame someone for their state of ignorance, only if they choose to remain ignorant.. sure you can eat yogurt, and low fat cottage cheese, and you can be perfectly fine with out it.. your better without it.
AnonBy the way many people who are lack tose in tolerant can eat yogurt. Because the bacteria pre digests the lactose.
and there are plenty of lactose intolerant individuals that can't eat yogurt! only some can, all humans are intolerant to diary - it's degrees of how it effects a person vary, genetics play a part in this with a handed down mutation.
AnonSo instead of writting how these foods are worst then benefical... Instead of naming foods with more probi otics then yogurts, naming facts why low fat cottagge cheese is bad, etc.... you decide to write up about how 'some' people are lack tose in tolerant. Then explain about protein breakdown. Everything that is common sense and has nothing to do with topic on hand......then your closing statement is .,'your better without it.' Hahahaha . Good points brah.
just re-read this - ok if you don't know, now you do - it's from a COW for a cow, not a human - your body has an inflammatory response to diary. all humans do, but some humans have a mutation that allows them to deal with it, even so there is still a stress placed on the body when consuming dairy. other humans aren't so lucky and are lactose intolerant, we treat them as if they have a problem when in reality they actually don't have a problem lol.. humans were not meant to have dairy.. your better without.. that's the quick explanation please look this info up.
(low fat cottage cheese is diary) I hope this is enough of an explanation of why it's worse for you.
I've also previously mentioned right off the top of my head other foods that have probiotics and if you want great huge amounts of it you get more from a probiotic supp.
explaining why not to have dairy, lactose intolerance has direct correlation to why as you put it, dairy is bad - don't believe I used the words bad, I'm simply saying you can do without dairy and will feel better without it.
so now in response to your comment I have written how "these foods are worst then beneficial" (sry I'm simply commenting word for word your poor grammer)
I've named foods for you
your reasoning behind cottage cheese is for protein and fat? right so a quick explanation of protein to hopefully give you a clue
and again, yes. you are better without diary. when ex-dairy farmers say things like that it's pretty compelling - our consumption of dairy began as a way of supplementing into our diet, it's only in present day with the fucked up, corrupted food industry that it's become such a prevalent food item.
I'm sorry I do so much of this I didn't realize I need to spend so much time writing and explaining, I suppose I could, but most of this info can be easily researched..
most fermented items will contain probiotics (a beneficial bacteria).. we think yogurt and of course it's fermented, but there are plenty of fermented vegetables as well..
cabbage, cucumbers, non-gmo soy beans.. and yes I'm well aware of soy protein.. understand there is a major difference between eating a whole food like a non-gmo soybean and having a concentrated often times gmo soy protein that's wreaking havoc on your body.
Tempeh, pickles (I already mentioned cucumbers didn't I lol), Miso Soup, Microalgae(more of a supplemental item then a whole food) but on that note you can easily take a probiotic supplement.
the real question you should be asking yourself is why do you need a probiotic.. after learning more you will find that it's a self created problem from diet choices - when your body is brought into balance and you are eating more whole foods on the regular you will find your need for these things become less.. I'm sorry I don't have time to sit down and begin at what amounts to years of school going into detailed explanations and looking up the studies that back up this info.. this info can be found sir. promise. I'm trying to do my own research at the moment ;-) but if your interested in learning more I'll do what I can to help
also don't misunderstand me, I'm not saying probiotics aren't important, they are absolutely awesome! in what they can do for you.. I'm simply saying that the needs of certain things are often times created by ourselves and our choices in diet - and that's fine you can easily supplement what becomes deficient over time. you can also have a more holistic approach where needs of other things become less and one needs not worry as much about such things.
BMR is absolute shit..... Arnold at his peak in his bodybuilding days had a high BMR w/ 3% bf. BMR only works for the average guy not people who lift
I don't mean to be insulting but's that probably the most ignorant comment I've read or heard in awhile, thanks for that lol.. made my day.
don't look at half truths or half the info.. learn something completely and you will understand how to apply it in life.
LOL my bad, i read BMR but in my head i was thinking BMI... again sorry lol.. ur right...BMI is pure shit.. but that doesnt apply here
I'm working on a 30 BMI at 7% bodyfat ;-) (currently at 28.5 - got up to 29.2 while on cycle.)
oh thanks for clearifying - glad there's an edit button I was going to tear your head off with this --> =P
don't look at half truths or half the info.. learn something completely and you will understand how to apply it in life. this is just enough info to get some one started, answer some basic questions of how much you do need to eat and tweak from there.. complete shit is hearing uneducated individuals telling everyone else they need to eat 5K calories a day!! don't insult the years I've put into my craft, the countless clients that have seen success, the time, money, and energy I've put into getting my degree of an actual fucking education on top of the experience I've put in trenches. experience will always edge out what you read in a book but combining both and having used them is something beyond bro-science
=D love ya
again wasnt insulting u bro, just my mind played a trick on me
I knw homie ^_^ just rubbing it in lol
much love